NEWS, BLOG & WORKOUTS

Hang Clean (knee) – Find 3RM Power Snatch + Heaving Snatch Balance – Find 3+3RM Clean Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3 A1. Deadbug – 4 x 10+/side A2. Pull-ups – 4 x max *IncreaseBOLDweights if […]

Coach led warm up  Foam roll  Then,  Game of the day!!! – Coach Steve’s choice  WOD 21-15-9 reps for time of: Dumbbell squat cleans Strict pull-ups (mod: bands, or ring row) Deficit push-ups (hands on DBs) Women: 35-lb. DBs  Men: 50-lb. DBs Post time to Wodify and whiteboard

Coach led warm up  Mini band warm up  Strength WOD  12 min to find: 1 rep max Front squat  Rest 1 min then, 4 rounds for meters of: 10 dB box step ups (50/35) (24/20) 1:00 min row for meters (12 min cap) Post max and meters to Wodify and whiteboard

Push Press + Pause Jerk – Find 3+2 RM Back Squat – 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch – 4 x 10 A3. Step-Up – 4 x […]

Coach led warm up  Banded floor mobility  WOD 5 rounds for time of: 5 shoulder presses 10 bar over burpees  10 push presses 9 bar over burpees  15 push jerks 8 bar over burpees  Women: 65 lb.  Men: 95 lb. Post time to Wodify and whiteboard